Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coating VS Oranges with Peel

Weight per 300 calories

• Cookie, chocolate, with icing or coating: 59.2g
• Oranges with Peel: 476g

Cookie, chocolate, with icing or coating has 8 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.8% 14.3g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.76g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	56.8% 74g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.65% 0.11mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.05% 0.014mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.58% 34.3μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.89% 8.88mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.78mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.52% 14.8mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.34% 44.4mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	1.65% 56.2mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	10.6% 392g	3700g per day for Men 19-50 years

Cookie, Chocolate, With Icing Or Coating VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cookie, chocolate, with icing or coating vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 32.5 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
• 300 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookie, chocolate, with icing or coating as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cookie, chocolate, with icing or coating vs Oranges with Peel :

• 300 calories of Cookie, chocolate, with icing or coating have 2.1 times more Selenium and 23.6 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 37.6 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 16.6 times more Potassium and 331.2 times more Water than Cookie, chocolate, with icing or coating.
• 300 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Cookie, chocolate, with icing or coating as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookie, chocolate, with icing or coating have 10 times more Fat, 58.6 times more Saturated Fat, 1.7 times more Omega 3 and 9.6 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.8 times more Carbohydrate, 15.7 times more Fiber and 2.3 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6